MONDAY

A.

Primer

Hang Muscle Snatch

3×3

B.

Health:

Hang Power Snatch + Low Hang Power Snatch

5x (2+2)

F+P:

Hang Squat Snatch + Low Hang Squat Snatch 

5x (2+2)

Hang= Above the knee

Low Hang= Below the knee 

C.

Health

3 Rounds- CAP 14: 

400 Meter Run

5 Hang Power Clean 115/75lbs

15 Hanging Knee Raises

Fitness

3 Rounds- CAP 14: 

400 Meter Run

5 Power Clean 165/115lbs

10 Knees to Elbow (Scale to Knees to Armpit as needed) 

Performance

3 Rounds- CAP 14: 

400 Meter Run

5 Power Clean 205/145lbs

15 Knees to Elbow